Podcast Summary: "✅ 🧠 Do You Need To Track OCD Avoidances?"
Podcast: OCD Recovery
Host: Ali Greymond
Date: May 28, 2026
Episode Overview
In this concise episode, Ali Greymond addresses a common question from those navigating OCD recovery: Do you need to track avoidances? Drawing from her extensive experience as an OCD specialist and coach, Ali delineates when tracking avoidances is helpful, the distinction between actual avoidances and ruminating about avoidances, and provides clear guidance for people using The Greymond Method.
Key Discussion Points & Insights
1. The Prevalence of Avoidance Tracking
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Ali opens by emphasizing that most individuals do not need to track avoidances in detail.
- "Out of all my clients I would say maybe one person every few months needs to track avoidances." (00:07)
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Tracking is “not a common thing that people need to track,” compared to ruminations and compulsions.
2. Typical OCD Behaviors to Track
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Most important to track:
- Ruminations: Persistent, intrusive thoughts common to OCD.
- Compulsions: Physical or mental actions done to reduce anxiety.
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Avoidance behavior is usually not frequent or significant enough in most cases to justify tracking.
- "It's mostly ruminations and compulsions." (00:16)
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Exception: Only if someone notices “obvious avoidances … many many many times a day,” should tracking them become a priority.
3. Rumination about Avoidance
- Ali explains a key OCD trap: worrying about the act of avoidance itself, which is a form of rumination.
- "A common OCD issue is avoidance where people fear ‘what if I'm avoiding?’ That's a common OCD issue but that's more the rumination about avoidance than actual avoidances." (00:26)
- Clarifies that this is a mental compulsion rather than a behavioral avoidance.
4. Practical App Advice
- For those using the OCD help app or similar tools:
- Only track avoidances if you have repetitive, noticeable avoidance behavior throughout the day.
- “If you ask me do I need to track avoidances using the OCD help app? Unless you see obvious avoidances that you're doing many many many times a day, most likely you don't…” (00:34)
- Otherwise, focus on tracking ruminations and compulsions as usual.
5. Guidance for Pure-O OCD
- For those with Pure-O (primarily obsessive thoughts with little or no visible compulsions):
- Just track the ruminations.
- “If you don't have any compulsions and your OCD is Pure O then just track the rumination.” (00:46)
Notable Quotes & Memorable Moments
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On the rarity of need for avoidance tracking:
- "Out of all my clients I would say maybe one person every few months needs to track avoidances." (00:07)
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On common OCD rumination about avoidance:
- "That's a common OCD issue but that's more the rumination about avoidance than actual avoidances." (00:26)
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On using tracking tools wisely:
- “Unless you see obvious avoidances that you're doing many many many times a day, most likely you don't stick to tracking rumination and tracking compulsions.” (00:34)
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On Pure-O and what to track:
- “If you don't have any compulsions and your OCD is pure O then just track the rumination.” (00:46)
Timestamps for Key Segments
- 00:00 – 00:16: Do you need to track avoidances? Overview & frequency in clients
- 00:16 – 00:26: Most people focus on ruminations and compulsions instead
- 00:26 – 00:46: Explanation of avoidance rumination vs. actual avoidances
- 00:46 – End: Specific guidance for Pure-O and OCD help app usage
Tone and Style
Ali maintains her signature practical, compassionate, and direct approach, aiming to set realistic expectations and simplify the recovery process for listeners.
Summary: Ali Greymond clarifies that most people with OCD should prioritize tracking ruminations and compulsions—unless they notice obvious, frequent avoidance behaviors. Ruminating about avoidance is itself a compulsive thought process and should be managed as such. For Pure-O, focus on rumination tracking alone. This targeted approach streamlines recovery efforts and reduces unnecessary self-monitoring.
